Legumes improve menopause by having a positive impact on sleep, cognition, and vaginal health. One of our favorite legumes is lentils! Lentils are a great source of energy and provide a key source of protein for many cultures in Southeast Asia, Africa and the Mediterranean. They are full of mood supportive B vitamins, prebiotic fiber (for gut health) and minerals including iron, zinc and selenium. Unlike other legumes, lentils are very low in phytic acid. This means they allow for excellent iron absorption and they do not need to be soaked before cooking. Can you get a couple of servings of lentils in every week?
This recipe also includes a ton of garlic, which is possibly Eliza’s personal favorite food/herb for everything. Beyond garlic’s immune supportive properties , garlic produces a unique antioxidant molecule which lowers blood pressure. Some of garlic’s properties also support cardiovascular health by absorbing the plaque-forming molecules on our blood vessel walls. By the way, garlic is also a powerful anti-viral!
This is an oldie but goodie recipe originally from Little Green. We love it for its simplicity and its comfort-food quality. Once we removed it from the Little Green site, and customers rebelled! Having no idea it was such a popular recipe, we had to laugh and then quickly reinstated it. One of the appeals of this recipe is how fast it is to make, and yet how it feels like a labor of love.
Isn’t it just amazing that food is medicine? We are grateful for western medicine every day, AND we love what an impact whole, plant-based foods can have on our health. With intention and consistency, we can turn menopause around with the healthy food around us. Sage+Sisters is here to provide guidance on how to do so, and you’re welcome to try out our 12-week course to learn more.
Here’s another lentil recipe.
- 1 cup red lentils rinsed
- 1 onion chopped
- 2 Tbsp. olive oil
- 2 1/2 cups water
- 1 Rapunzel bouillon cube
- 4 cups spinach (or other green leafy)
- sea salt
- 4 cloves garlic chopped
- Sauté onions in heavy bottom pan or Dutch oven over medium heat until translucent, about 10 minutes. Add lentils and stir to coat evenly.
- Add water and bouillon. Cover and simmer on low for 15-20 minutes or until desired consistency.
- While lentils are cooking, sauté spinach (and a pinch of salt) in olive oil in a frying pan until fragrant and soft. Add in garlic, and cook for about 1 more minute until fragrant.
- Serve red lentils in a bowl with spinach on top and drizzle with olive oil.